The routine
Shoulders · 5-day body-part split
- Barbell Shoulder Press 4 × 8
- Dumbbell Shoulder Press 3 × 10
- Side Lateral Raise 4 × 15
- Reverse Flyes 4 × 15
- Face Pull 3 × 15
- Barbell Shrug 3 × 15
Best as the shoulder day of a 5-day body-part split.
5-Day Split (Shoulder Day)
Shoulders · 5-day body-part split
A dedicated shoulder day lets you press heavy and still give the side and rear delts the volume they need. Pressing builds overall size and front delt; lateral raises build the width that makes shoulders look capped; reverse flyes and face pulls round out the back.
Press first while you are strong, then keep the reps high and the tension constant on the raises.
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Why give shoulders their own day?
Pressing on chest and shoulder days can overwork the front delt while the side and rear lag. A dedicated day lets you prioritise the heads that actually build width and 3D shape.
How do I get capped delts?
The side delts create that capped look and respond best to high-rep lateral raises done for plenty of volume, on top of your overhead pressing.
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